Warm up: 6 pass throughs, 5 Good Mornings, 600m run
2 rounds: 10 OHS w PVC, 8 Hollows, 5 pull ups

Roll out 3-5 mins

Skill: Hand Stand Walks/Wall walks
3 Min EMOM:
20’ HS walk OR 2-3 Wall Walks per min.

Strength: Back Squat 15 mins
1x4 @60%
2x3 @70%
2x3 @80%
2x2 @90%

Warm up for WOD: (5 mins)
Do 2 rounds of:
3 thrusters
3 pull ups
then rest 3-5 minutes.

WOD: “FRAN”
21-15-9
Thrusters 95/65
pull ups

Optional finisher: if time permits
2 rounds:
4 negative pull ups (4 secs down)
4 toes to bar


Mobility: Lats, Quads, Wrists, Shoulders

Comment